COVAL Hoopstrong

Basketball
Coach
Mike Coval

This is THE program to help basketball players build their foundation (sound movement, strength, coordination, and explosiveness) which will not only have their bodies ready for more advanced programming in the future, but will get them stronger, more explosive, and more bounce out on the court in only 8 weeks!

Features
4 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Strength that Transfers to the Court
Finishing stronger at the rim, playing through contact, being able to better absorb contact, and being the smaller player out on the court no longer matter as you have added a measurable amount of strength that you can feel out on the court!
benefit-image-1
More Explosion Vertically & Laterally
The drills that you will be executing on a weekly basis will have you getting up and moving laterally like you never have before!
benefit-image-2
Athletic & Intimidating with More Muscle
Not only will you be stronger & more explosive, but you will look the part. I've had basketball players gain as much as 8 lbs during the "Foundations" program.
Features
feature-icon
Access to me
You can always ask questions in the group chat through Train Heroic within the "Foundations" program. I will always respond and get back to you.
feature-icon
Programming 4 days per week
4 days of athletic performance work that will not interfere with your basketball skill work, practice, or games.
feature-icon
Exercise Videos Done By Me
These are not just your "look at me do the exercise" type of videos. I'm giving you the details to help you execute the best you can.
feature-icon
Delivered through TrainHeroic
You will download the TrainHeroic app and the program will be delivered right to you.
Equipment
Recommended
REQUIRED EQUIPMENT*Dumbbells*Adjustable Bench*Kettlebells (strongly recommended)*Resistance Bands*Hexbar/Trap Bar*Boxes
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Single Leg Glute Bridge (Hoopstrong)

1 x 8

A2

Alternating Spider-Mans

1 x 5

A3

Lateral Hip Shift (Defensive Stance)

1 x 8

A4

Single Leg Forward to Backward Line Hops

1 x 20

A5

Single Leg Lateral Line Hops

1 x 20

B1

Single Leg Glute Bridge (Hoopstrong)

1 x 8

B2

Alternating Spider-Mans

1 x 5

B3

Lateral Hip Shift (Defensive Stance)

1 x 8

B4

Single Leg Forward to Backward Line Hops

1 x 20

B5

Single Leg Lateral Line Hops

1 x 20

C1

Vertical Jump Iso

2 x 5

C2

Lateral Bound Iso

2 x 5

C3

Wall Press Abs

2 x 10

D1

Split Squat (HoopstrongB)

2 x 12

D2

Band Assisted Push Up

2 x 20

E1

KB RDL

2 x 20

E2

2 Pt DB Row

2 x 20

E3

Lateral Squat

2 x 10

Monday
GBC-Explosive Strength

A1

SL Heel Dig Bridge

1 x 8

A2

Backward Bearcawl

1 x 50

A3

Penultimate Iso

1 x 5

A4

Single Leg Forward to Backward Line Hops

1 x 20

A5

Single Leg Lateral Line Hops

1 x 20

B1

2 Step Vertical Jump

2 x 5

B2

Bounce in Place to Defensive Shuffle

2 x 8

C1

Split Squat (HoopstrongB)

3 x 12

C2

Incline DB Bench Press (Hoopstrong)

3 x 12

D1

KB RDL

3 x 12

D2

Prone Incline DB Row

3 x 12

E1

SL Heel Dig Bridge

1 x 8

E2

Backward Bearcawl

1 x 50

E3

Penultimate Iso

1 x 5

E4

Single Leg Forward to Backward Line Hops

1 x 20

E5

Single Leg Lateral Line Hops

1 x 20

Wednesday
Week 1 Day 4

A1

Single Leg Glute Bridge (Hoopstrong)

1 x 8

A2

Alternating Spider-Mans

1 x 5

A3

Lateral Hip Shift (Defensive Stance)

1 x 8

A4

Single Leg Forward to Backward Line Hops

1 x 20

A5

Single Leg Lateral Line Hops

1 x 20

B1

Single Leg Glute Bridge (Hoopstrong)

1 x 8

B2

Alternating Spider-Mans

1 x 5

B3

Lateral Hip Shift (Defensive Stance)

1 x 8

B4

Single Leg Forward to Backward Line Hops

1 x 20

B5

Single Leg Lateral Line Hops

1 x 20

C1

Vertical Jump Iso

2 x 5

C2

Lateral Bound Iso

2 x 5

C3

Wall Press Abs

2 x 10

D1

Split Squat (HoopstrongB)

2 x 12

D2

Band Assisted Push Up

2 x 20

E1

KB RDL

2 x 20

E2

2 Pt DB Row

2 x 20

E3

Lateral Squat

2 x 10

Thursday
GBC-Explosive Strength

A1

SL Heel Dig Bridge

1 x 8

A2

Backward Bearcawl

1 x 50

A3

Penultimate Iso

1 x 5

A4

Single Leg Forward to Backward Line Hops

1 x 20

A5

Single Leg Lateral Line Hops

1 x 20

B1

2 Step Vertical Jump

2 x 5

B2

Bounce in Place to Defensive Shuffle

2 x 8

C1

Split Squat (HoopstrongB)

3 x 12

C2

Incline DB Bench Press (Hoopstrong)

3 x 12

D1

KB RDL

3 x 12

D2

Prone Incline DB Row

3 x 12

E1

SL Heel Dig Bridge

1 x 8

E2

Backward Bearcawl

1 x 50

E3

Penultimate Iso

1 x 5

E4

Single Leg Forward to Backward Line Hops

1 x 20

E5

Single Leg Lateral Line Hops

1 x 20

closer-image-1
closer-image-2
Lets Take Your Athleticism to Another Level!

I have zero doubts that if you lock in, commit, and do this program exactly as it is written out that you will notice a big difference out on the basketball court. Let's get it!

Get Hoopstrong Foundations - Phase 1 & 2
closer-image-3
FAQs
What if I don't have the equipment do a specific lift?
You can swap it out. If you're not sure, then DM on IG and I'll get back to you as soon as I can. @covalhoopstrong
I've worked with a coach before....is this a program for me?
It's hard to say. In my experience, I've had a lot of athletes come into my facility that had worked with coaches before and in most cases it didn't make much of a difference. They still got tons of benefit from the "Foundations" program.
Is there a certain age where someone is "too old" for the program?
"Too old"? Nope! "Too old" means either A) the person is referring to their age B) the person is referring to their level of competition. For example, is this too beginner for a collegiate basketball player? Definitely not! In fact, I had an entire team of college hoopers on this program.
The Proof
verified-athlete-avatar Mo A.

College Basketball Player

Verified Athlete

""I'm getting up off the ground quicker, my capacity to sustain my explosiveness is higher, and my knees don't hurt since doing this program""

verified-athlete-avatar Jordan B

College Basketball Player

Verified Athlete

""After my first 2 months training with COVAL Hoopstrong's programs, I was able to consistently dunk for the first time in my life.""

verified-athlete-avatar Jake W

College Basketball Player

Verified Athlete

""The foundational programs from COVAL Hoopstrong were the catalyst for me having stupid bounce as I went into college. I never thought I'd have a 40 inch vertical, but in 3 years of training on average 2x per week I went from a 28 inch to 40 inch vertical.""

Hoopstrong Foundations - Phase 1 & 2